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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
- Savoy Cabbage -

(Cabbage, Savoy)  Savoy cabbage has crinkly leaves and deep veining.  We have used savoy cabbage mostly for its appearance.  Be careful when selecting this variety of cabbage, as some of the heads can be quite tough.  Select firm heads with flexible leaves.  See the nutritional charts below for raw and cooked savoy cabbage.

Cabbage, savoy, raw

Scientific Name:     Brassica oleracea (Capitata Group)

NDB No:     11114

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, shredded
-------
70.0 g
Proximates
Water
g
91.00
1
 
63.700
Energy
kcal
27
0
 
18.900
Energy
kj
113
0
 
79.100
Protein
g
2.00
0
 
1.400
Total lipid (fat)
g
0.10
1
 
0.070
Carbohydrate, by difference
g
6.10
0
 
4.270
Fiber, total dietary
g
3.1
0
 
2.170
Ash
g
0.80
0
 
0.560
Minerals
Calcium, Ca
mg
35
1
 
24.500
Iron, Fe
mg
0.40
1
 
0.280
Magnesium, Mg
mg
28
1
 
19.600
Phosphorus, P
mg
42
1
 
29.400
Potassium, K
mg
230
1
 
161.000
Sodium, Na
mg
28
1
 
19.600
Zinc, Zn
mg
0.27
0
 
0.189
Copper, Cu
mg
0.062
0
 
0.043
Manganese, Mn
mg
0.180
0
 
0.126
Selenium, Se
mcg
0.9
0
 
0.630
Vitamins
Vitamin C, total ascorbic acid
mg
31.0
1
 
21.700
Thiamin
mg
0.070
1
 
0.049
Riboflavin
mg
0.030
1
 
0.021
Niacin
mg
0.300
1
 
0.210
Pantothenic acid
mg
0.187
0
 
0.131
Vitamin B-6
mg
0.190
0
 
0.133
Folate, total
mcg
80
0
 
56.000
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
80
0
 
56.000
Folate, DFE
mcg_DFE
80
0
 
56.000
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
1000
1
 
700.000
Vitamin A, RE
mcg_RE
100
1
 
70.000
Vitamin E
mg_ATE
0.105
0
 
0.073
Lipids
Fatty acids, total saturated
g
0.013
0
 
0.009
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.011
0
 
0.008
18:0
g
0.001
0
 
0.001
Fatty acids, total monounsaturated
g
0.007
0
 
0.005
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.007
0
 
0.005
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.048
0
 
0.034
18:2 undifferentiated
g
0.020
0
 
0.014
18:3 undifferentiated
g
0.026
0
 
0.018
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.020
0
 
0.014
Threonine
g
0.069
0
 
0.048
Isoleucine
g
0.101
0
 
0.071
Leucine
g
0.103
0
 
0.072
Lysine
g
0.094
0
 
0.066
Methionine
g
0.020
0
 
0.014
Cystine
g
0.017
0
 
0.012
Phenylalanine
g
0.064
0
 
0.045
Tyrosine
g
0.034
0
 
0.024
Valine
g
0.085
0
 
0.060
Arginine
g
0.114
0
 
0.080
Histidine
g
0.041
0
 
0.029
Alanine
g
0.070
0
 
0.049
Aspartic acid
g
0.197
0
 
0.138
Glutamic acid
g
0.445
0
 
0.311
Glycine
g
0.044
0
 
0.031
Proline
g
0.393
0
 
0.275
Serine
g
0.116
0
 
0.081
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

Cabbage, savoy, cooked, boiled, drained, without salt

NDB No:     11115

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, shredded
-------
145.0 g
Proximates
Water
g
92.00
0
 
133.400
Energy
kcal
24
0
 
34.800
Energy
kj
100
0
 
145.000
Protein
g
1.80
0
 
2.610
Total lipid (fat)
g
0.09
0
 
0.130
Carbohydrate, by difference
g
5.41
0
 
7.845
Fiber, total dietary
g
2.8
0
 
4.060
Ash
g
0.70
0
 
1.015
Minerals
Calcium, Ca
mg
30
0
 
43.500
Iron, Fe
mg
0.38
0
 
0.551
Magnesium, Mg
mg
24
0
 
34.800
Phosphorus, P
mg
33
0
 
47.850
Potassium, K
mg
184
0
 
266.800
Sodium, Na
mg
24
0
 
34.800
Zinc, Zn
mg
0.23
0
 
0.334
Copper, Cu
mg
0.052
0
 
0.075
Manganese, Mn
mg
0.152
0
 
0.220
Selenium, Se
mcg
0.7
0
 
1.015
Vitamins
Vitamin C, total ascorbic acid
mg
17.0
0
 
24.650
Thiamin
mg
0.051
0
 
0.074
Riboflavin
mg
0.020
0
 
0.029
Niacin
mg
0.024
0
 
0.035
Pantothenic acid
mg
0.159
0
 
0.231
Vitamin B-6
mg
0.152
0
 
0.220
Folate, total
mcg
46
0
 
66.700
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
46
0
 
66.700
Folate, DFE
mcg_DFE
46
0
 
66.700
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
889
0
 
1289.050
Vitamin A, RE
mcg_RE
89
0
 
129.050
Lipids
Fatty acids, total saturated
g
0.012
0
 
0.017
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.010
0
 
0.014
18:0
g
0.000
0
 
0.000
Fatty acids, total monounsaturated
g
0.007
0
 
0.010
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.006
0
 
0.009
Fatty acids, total polyunsaturated
g
0.043
0
 
0.062
18:2 undifferentiated
g
0.018
0
 
0.026
18:3 undifferentiated
g
0.023
0
 
0.033
20:4 undifferentiated
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.018
0
 
0.026
Threonine
g
0.062
0
 
0.090
Isoleucine
g
0.091
0
 
0.132
Leucine
g
0.093
0
 
0.135
Lysine
g
0.085
0
 
0.123
Methionine
g
0.018
0
 
0.026
Cystine
g
0.015
0
 
0.022
Phenylalanine
g
0.058
0
 
0.084
Tyrosine
g
0.031
0
 
0.045
Valine
g
0.077
0
 
0.112
Arginine
g
0.102
0
 
0.148
Histidine
g
0.037
0
 
0.054
Alanine
g
0.063
0
 
0.091
Aspartic acid
g
0.177
0
 
0.257
Glutamic acid
g
0.400
0
 
0.580
Glycine
g
0.040
0
 
0.058
Proline
g
0.353
0
 
0.512
Serine
g
0.105
0
 
0.152
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-9)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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